Faculty of Physical Education, Sport and Health

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Author: search.filters.author.Tasevski ZikicaLanguage: search.filters.language.UNKNOWN KEY mk

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    Planning of microcycle in football- dosaging of the training load - #2
    (Faculty of physical education sport and health, 2021-06)
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    Tasevski Zikica
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    Brazhanski Ognen
    In the process of planning/ modeling training programs, repetitive training periods are used, in the form of cycles (weekly, monthly, annual). This is done in order for the coach to present clearly the idea for the training program, and also to allow the athlete's biorhythm to adapt to the competition’s cycles. When creating a training cycle in football, the components of the training such as intensity, volume, weekly training frequency as well as rest, during and after the training, are always taken into account. We usually talk about the 7-day micro cycle, as the shortest period of planning the training program. This micro cycle can be organised in several variants: in the preparatory period, or in the period of competition, where there can be one or two matches in seven days.
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    Strength exercise for football #4 – maximal strength (power)
    (Faculty of physical education sport and health, 2020)
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    Tasevski Zikica
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    The ability for maximum strength is separated as a sub-component of the strength abilities. This maximal area in the general image of the strength capacities is recognized through highly intensive loads with short duration of 2 to 3 seconds or 1 to 3 repetitions. The method for maximal strength transformation takes into account the following components: external load (90-95% of 1RM), number of repetitions in one series (1-3 repetitions), number of training series (from 3 to 4 series), break of 1.5 to 3 minutes between series, next training 24-48 hours after training depending on the category of footballers. Significant improvement of the maximal strength can be observed after 3 weeks of the training program. Regarding the maximal strength transformation, since the execution of movements is high in terms of intensity, 1 to 3 maximal load repetitions, it is safer for the movements to be isolated in muscle groups (chest-only exercises, only back exercises, kick, etc.). However, other exercises should also be performed, such as: deadlift, throwing, pulling, pushing, with maximal intensity with duration of no longer than 2-3 seconds, should not be performed. In this manner, the entire body is involved (functional training), but with the dominant method being the maximal power transformation.
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    Strength exercise for football #3 – muscle development (definition, exercises, periodization)
    (Faculty of physical education sport and health, 2019)
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    Tasevski Zikica
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    The field of strength abilities, has different kinds of specialized trainings, that affect different subfields of the strength. The muscle building (hypertrophy) training is a part of subfield of strength, as well. This training for muscle development is important part of trainings for football game. The muscle building trainings in football, develop competitive players on the pitch. It is also important to develop other parts of strength abilities sub-fields. The muscle building training is most effective within young players after they will enter the maturity. Before the maturity, there will be almost no effects on muscle building body’s mechanisms. It is important to do at least 2 (not more than 3) trainings sessions, because this will be a supplement training in football. According our best practice, the period of competition is good period to implement muscle building training in football.
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    Strength exercise for football #2 – explosive strength (definition, exercises, tests)
    (Faculty of physical education sport and health, Skopje, 2019)
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    Tasevski Zikica
    Explosive strength is a motor ability which combine manifestation of power and speed in very short intervals of time. Also, it is an ability to activate maximal number of motor units in as much as short period of time. In this kind of activities maximal energy consumption is needed, in one particular movement. Training for explosive strength can be presented as a jumps or throws. Methods in which the starting level for jumps is subject to change, can be done as well, (elevated jumps on different level, by lending up or down) Assessment of explosive strength can be done by: vertical/horizontal jump test, Optojump platform..ect.